Keep your energy up, stay loose & build muscle by taking 1-2 minutes and preforming these chest, legs, core & back exercises every hour.
Go at your own pace.
Exercises should feel difficult, but you should not struggle to get out the last few reps - Perceived exertion should be between a 6-8 on all exercises.
THE EXERCISES:
Daily One
Chest: Push-Ups
Legs: Body Weight Squats / Single Leg Squats
Core: Plank
*Back: Pull-ups or Rows (Pull-up bar or TRX required)
Daily Two
Chest: Incline Push-Ups / "Standard" Push-Ups / Decline Push-Ups
Legs: Side Lying Leg Raises or Side Lying Hip Circles
Core: Russian Twists or V-Ups or V-Ups with Twist
*Back: Pull-ups or Rows (Pull-up bar or TRX required)
Daily Three
Chest: Clap Push-Ups
Legs: Step Back Lunges
Core: Side-Plank Hip Drops
*Back: Pull-ups or Rows (Pull-up bar or TRX required)
Daily Four
Chest: Push-Ups
Legs: Single Leg Dead Lifts / Single Leg Dead Lift W/"Pop Step"
Core: Leg Lifts: Singles / Doubles
*Back: Pull-ups or Rows (Pull-up bar or TRX required)
Youtube links are available above on some exercises.
Special thanks to Brian Worthy (Practically Fit PDX), for helping me assembly this idea worth implementing.
